Sculpt Legs of an Olympian

Power, rhythm, balance, grace -- these are the hallmarks of Olympic speed skating. All that, plus legs like a superhero's, like anatomical illustrations, like Michelangelo just set down his chisel.

We don't all need legs like those of America's top speed skater, Casey FitzRandolph, and we certainly don't need his alterations bill every time we buy pants. But we can all gain something from his lower-body training. Not only will it help you build bigger leg muscles, it'll make you better at sports.

His training is aimed at the muscles around your joints, making them stronger and more stable. "Big muscles don't do you any good if your joints can't support them," says FitzRandolph.

So Phase 1 of his workout (shown below) concentrates on the smaller, stabilizing muscles around your knees. You'll be better equipped to make quick moves and cuts in basketball, soccer, and skiing -- with lower risk of injury. After you've done the Phase 1 workout for four weeks, progress to Phase 2 and Phase 3, which focus on balance and explosiveness. Each phase builds on the next, so be sure to do them in order. Then contact the U.S. Olympic Committee -- there's plenty of time before the 2010 Winter Games.

If you're a beginner or haven't worked out in 6 months, do the moves shown as your lower-body workout and use only your body weight for each exercise. If you already work your legs weekly, incorporate these exercises into the beginning of your workout, but keep the weight light -- 5- or 10-pound dumbbells, for instance. Do the workout two or three times a week, with at least a day of rest between sessions. Perform three sets of 10 to 14 repetitions of each move; for the stepups, that means 10 to 14 for each leg.

Front Stepup

The step should be high enough that your thigh is parallel to the floor when your foot is on the step. Place your left foot on the step and push yourself up until your left leg is straight. Your right foot doesn't need to rest on the step. Step back down, right foot first, followed by your left.

Lateral Stepup

Use a step that's about 12 inches high. Follow the same procedure as for the front stepup, but stand sideways next to the step instead of facing it.

Ball Squat

Hold a medicine ball or a basketball between your knees as you perform the exercise. Keep your upper body as straight as possible and lower yourself until your thighs are parallel to the floor, then return to a standing position.

Belt Squat

Position a rubber belt, tube, or band just above your knees and push out as you squat. Keep your body as upright as possible throughout the movement, and lower yourself until your thighs are parallel to the floor; then return to a standing position.

Phase 2

This workout is designed to build strength in each leg as well as increase lateral strength and balance. Perform 10 to 12 repetitions of each move two to three days a week, for three to four weeks. Then, progress to Phase 3.

Single Leg Squat

Stand with your knees slightly bent and your feet shoulder-width apart. Lift your left leg so that your knee is bent 90 degrees and your lower leg is parallel to the ground. Slowly lower your body until your right thigh is parallel to the ground. Pause, then push your body back to the starting position. Finish all of the repetitions, then switch legs and repeat.

Lying Leg Curl

Lie in the leg-curl machine with the pads against your lower legs, above your heels and below your calf muscles. Without raising your hips off the pad, bend your legs at the knees and pull the weight towards your butt as far as you can. Pause, then slowly return to the starting position.

Lateral Lunge

Grab a pair of dumbbells and hold them at your sides. Stand with your feet hip-width apart. Keep your both feet pointing forward and step to the side with your non-dominant leg (your left if you're right-handed) and lower your body until your front knee is bent 90 degrees. Your lower leg should be perpendicular to the floor and your torso should remain upright. Push yourself back up to the starting position as quickly as you can. After you've finished with the set, repeat with your dominant leg.

Phase 3

In this phase, you'll focus on strength and explosiveness by using heavier weights and incorporating speed training. Perform the exercises as fast as possible while maintaining control of the weight and proper form throughout the lift. These lifts are timed: Do as many repetitions for each exercise as you can in 30 seconds, resting two minutes between sets. Perform this workout two times a week for four weeks.

Split Squat

Grab a pair of dumbbells and hold them at your sides. Stand in a staggered stance with your feet about four feet apart, your left foot in front of your right. Lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor and your torso should remain upright. Push yourself back up to the starting position as quickly as you can. Finish all of your repetitions, then switch legs so that your right is in front of your left.

Dead Lift

Load the barbell and roll it against your shins. Grab the bar with an overhand grip, your hands just beyond shoulder-width. Squat down, focus your eyes straight ahead, and pull your shoulders back. Now stand with the bar, thrusting your hips forward and keeping your shoulders pulled back. Pause, then slowly lower the bar to the floor, keeping it as close to your body as possible. When you bring the bar down past your knees, squat down, rather than bending forward at the waist.

Full Squat

Hold a barbell with an overhand grip so that it rests comfortably on your upper back (don't ever rest it on your neck). Set your feet shoulder-width apart, knees slightly bent, back straight, eyes focused straight ahead. Slowly lower your body as far as you can, keeping your back in its natural alignment and lower legs nearly perpendicular to the floor. Pause, then press yourself back up to the starting position.

Speed Squat

Hold a barbell with an overhand grip so that it rests comfortably on your upper back (don't ever rest it on your neck). Set your feet shoulder-width apart, knees slightly bent, back straight, eyes focused straight ahead. Lower your body as if you were sitting back into a chair, keeping your back in its natural alignment and lower legs nearly perpendicular to the floor. When your upper thighs are parallel to the floor, pause and then return to the starting position.

Single-Leg Curl

Lie in the leg-curl machine with the pads against your lower legs, above your heels and below your calf muscles. Without raising your body off the pad, bend your non-dominant leg at the knee and pull the weight toward you as far as you can. Your dominant leg should remain in the starting position. Pause, then slowly return to the starting position. Finish the set, then repeat with your dominant leg.

Alternate Leg Bounds

Stand with your hands at your sides and your knees slightly bent. Leap forward off your right leg as far as you can so that your left leg and right arm go forward as you jump. Land on the ball of your left foot and immediately bound off of it explosively, leaping forward with your right leg and left arm extended. Repeat for the entire 30 seconds.

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